Girls with six pack abs. How to quickly pump up abs at home for a girl. We pump up the core muscles

We all spend a lot of time in front of the mirror, trying to “see” on our bodies those same notorious six-pack abs, the indispensable presence of which is so zealously promoted by the fitness industry. Social media like crazy they post pictures of beauties with sculpted bellies, and women’s catalogs sportswear full of models with far from feminine muscles. Even soulless mannequins in shop windows sports stores acquired “washboards” in the abdominal area... Such a stir around the female figure encourages us to consider a “pumped up” belly as a mandatory attribute of a healthy and athletic body.

In modern reality, a “dried” torso looks wildly cool, but its presence only indicates a lack of fat in the body, and for us girls (unless genetics has awarded you a “dry” body), this is not healthy at all! For reference: 10–12% fat from total mass bodies are simply necessary for the proper functioning of our body.

I’ll add on my own behalf: many years ago, fitness testing showed an almost complete absence of fat in my body. “Three percent! – my doctor exclaimed. - Yes professional athletes and even more! Something had to be done about this. And I did. And now, with approximately the same toned shape as then, I look and feel much better. I wish the same for you. From my own experience and conversations with specialists, I realized: there is only one way to get six-pack abs - by ruining your health...

As noted above, abdominal muscles appear with a low percentage of body fat, usually dry muscle fibers. In most cases, this fat content is not natural and leads to various health problems. First of all, low-calorie, low-carbohydrate nutrition affects brain activity, disabling hormonal and reproductive system(in the female body the percentage of fat content is a little higher than in men, precisely so that we can bear and give birth to a HEALTHY child). Typically, girls with six-pack abs stop menstruating and become loose. nervous system. Taking hormonal and contraceptive medications misleads them into believing that they do not have health problems. But that's not true. When taking hormonal drugs, the menstrual cycle is disrupted, as is ovulation. The hormonal system becomes imbalanced. And if you add active cardio and power load, metabolism will also be paused...

As soon as you begin to actively engage in sports and at the same time consume a small amount nutrients, your metabolism instantly begins to slow down, and instead of getting the desired abs, you, on the contrary, gain weight. As a rule, also with a reserve. Perhaps on short term you will be able to get the desired relief, but very quickly the body will turn on self-preservation mode and begin to stock up. Such self-flagellation will only drive you into the framework of cyclical fasting-compensation, which can be observed among bikini competition participants who limit their calorie intake as much as possible for several weeks before the competition. This is done so that the relief is visible and the body appears as “dry” as possible, with a minimum amount of fat. After the competition, absolutely all participants in such competitions begin to overeat with high-calorie, usually unhealthy food.

Many girls, in pursuit of the body in the picture, begin to focus on food. This happens because the brain is constantly looking for additional calories that the body lacks. Therefore, the so-called “breakdowns” and “gorges” occur on the highest calorie foods - rolls, sweets, ice cream, fast food, chocolate bars. The brain is looking for any way to increase the percentage of fat in the body and not die from hunger. Perhaps everyone knows what people with anorexia and bulimia look like?!

And just imagine, you torture yourself with training, hunger, and finally, after some time, you achieve a sculpted, “dried” belly, like the girls on Instagram, and now the main task of your whole life becomes maintaining this result. You constantly think about what you can and cannot eat, you constantly think about training, afraid to miss it. In this way, you isolate yourself from society - instead of meeting with friends or going on dates, you choose to work out, you skip family dinners or going to a restaurant because you are afraid to “break out,” and you hate all those who can eat everything that you have forbidden yourself. Feelings of dissatisfaction, stress and hunger become your companions in pursuit of the ideal.

Believe me, six packs on your stomach will not make you better, happier or more desirable. Most likely, this will bring destruction to your life: starting with hormonal imbalance and ending with mental disorders. Love yourself, your body and act from a place of love and self-care. Respect your feminine side, leave the hard ones relief bodies for men - it’s more natural for them. Enjoy femininity. Strive for proportional, round, toned shapes. Have fun exercising, eat clean healthy food and be happy and healthy above all!

It is impossible to form cubes on your stomach in a few days. Experts and instructors assure that you can expect the first results of daily training no earlier than in 1 month. And this is provided that there is not a drop of fat in the abdominal area. They will appear even with a small layer of fat only when combining diet and exercise.
The best exercise at home is the plank.. It is done like this: take a lying position and position the body so that it comes into contact with the floor at two points - toes/palms or forearms; the fixation should be as long as possible, followed by an increase in the period of standing, but at the same time breathing should be even and deep; the abdominal muscle fibers should be tense. Do the plank 2-3 times a day for a few minutes.

Exercises for girls:

Crunches. Starting position - lying on your back, hands behind your head and “locked”, legs half bent at the knee joints, feet spaced quite wide, but stable. You need to lift the upper part of the body and twist it to the side. It is important not to tense any other muscles.

Straight leg raises. Lying on your back, spread your arms to the sides, bring your legs together (straight). Raise your legs up until they are perpendicular to your body, then slowly lower them down until there are 5-10 centimeters left to the floor, and raise them again.

Body + legs. At the same time, the upper and lower limbs are raised up, the pelvis remains on the floor, the upper body is raised above the surface - ideally, you need to touch your feet with your hands.

Important to remember: You will have to warm up before each workout. Between each exercise, a break of several minutes is allowed (maximum 3). Do it every day.

Exercises for men:

Perform a half squat. Push your body forward slightly, raise your arms straight up and hold for 40 - 60 seconds, pre-tension your abs.

From a standing position, take a step forward and perform something similar to a lunge, but not a full one. "Rear" lower limb put it back as far as possible and turn the foot so that the toes are at an angle of 45 degrees relative to the leg. Arms at the top with fully extended elbow joints, gaze directed forward. Tighten your stomach as much as possible and hold for 30 - 50 seconds. Breathing does not stop.

Take a knee-elbow position, raise one leg up, leaving it bent in knee joint. The head is raised, the back is straight, the gaze is directed forward. Tighten your abdominal muscles and hold for 30-60 seconds without stopping breathing.

Tips and tricks for getting six-pack belly fat: It is simply unrealistic to achieve the desired result without a diet (refuse any junk food, alcoholic and sweet carbonated drinks, include a lot of fiber, proteins and complex carbohydrates in the menu); drink clean water in unlimited quantities; cannot be ignored (it is necessary to carry out 2 sessions per week lasting 40–60 minutes, with no more than 150 pulse beats per minute allowed); any abdominal exercise is performed only 20 times in a row.

Read more in our article on how to get six-pack belly fat.
Read in this article

Is it possible to quickly get six-pack belly fat in a week?

It is impossible to form cubes on your stomach in a few days! This is beyond the control of even trained people, let alone those who are at least slightly overweight and last time I went in for sports unknown when. Experts and instructors assure that you can expect the first results of daily training no earlier than in 1 month. And this is provided that there is not a drop of fat in the abdominal area!

If a girl or man has at least a centimeter layer of fat on their abs, then visually detectable abs will appear only after weight loss occurs. Moreover, they will form in a month, but no one will see them. Therefore, in this case, you will need to perform a complex exercise, which includes not only exercises that work the abdominal muscles, but also those that promote weight loss.

The best exercises at home

For men and girls who want to get six-pack abdominals, the plank is an excellent exercise to achieve this goal. This is a universal method, but you need to do it correctly:

take a lying position and position the body so that it comes into contact with the floor at two points - the toes of the palm or forearm;

the fixation should be as long as possible, followed by an increase in the period of standing, but at the same time breathing should be even and deep;

The abdominal muscle fibers should be tense when performing the exercise.

By doing the plank 2-3 times a day for a few minutes, within a month you can see the outline of six-packs on your stomach. Naturally, this exercise is suitable for those people who are not overweight. However, the plank also helps to lose weight - however, the six-pack abs will become noticeable later than after the announced period. In general, there are specially designed exercise programs that specifically affect the abdominal muscles and contribute to the formation of the coveted abs.

For girls

The set of exercises can be performed at home, but only on the floor, on a hard/flat surface. What will help girls develop six-pack abs:

Crunches. Starting position - lying on your back, hands behind your head and “locked”, legs half bent at the knee joints, feet spaced quite wide, but stable. It is necessary, by tensing the abdominal muscles, to lift the upper part of the body and twist it to the side. It is important not to strain any other muscles - the neck, back, and limbs should remain practically relaxed.

Straight leg raises. Lying on your back, spread your arms to the sides, bring your legs together (straight). Raise your legs up until they are perpendicular to the body, then slowly lower them down, but do not drop them to the floor - you need to stop lowering the limbs at the moment when there are 5 - 10 centimeters left to the floor and raise them again.

Body + legs. At the same time, the upper and lower limbs are raised up, the pelvis remains on the floor, but the upper part of the body is raised above the surface - ideally, you need to touch your feet with your hands.

Pelvic lift. You need to immediately raise your straight legs up and place them perpendicular to the pelvis - this will be the starting position. You need to move your pelvis up and down to the floor by tensing your abdominal muscles, without straining any other muscles or helping yourself with your arms or lower limbs.

Heel touch. Remaining in the starting position, you need to bend your knees and place your feet shoulder-width apart. Straining only the abdominal muscles, touch the corresponding heels with the palm of your hands. stretch upper limbs It’s impossible, only the body works.

The described exercises are quite difficult for those who are completely unprepared in sports terms. If a girl is overweight, then even a minimal repetition of each exercise will become real torture. But experts recommend not to stop and continue exercising - let each exercise be repeated 2-3 times during the week! But already in the second week this indicator can be raised to 5, and a day later it can be increased again.

It is important to remember that you will have to warm up before each workout - this can be a complex of classical morning exercises, bending over, stretching, running for half an hour on a machine and any other loads that warm up/knead the muscles and tendons. Between each exercise, a break of several minutes (maximum 3) is allowed, during which you are allowed to take a few sips of clean water. Class schedule: every day.
Watch this video about a set of effective abdominal exercises:

For men

Representatives of the stronger half of humanity can use static exercises - they will be much more effective than the classic “swinging” of the press. The most important thing when performing them is to consciously keep your abdominal muscles tense. How to make abs on your stomach:

Perform a half squat, position your legs so that it is comfortable and stable. Push your body forward slightly, raise your arms straight up and immediately fixate for 40 - 60 seconds, pre-tension your abs.

From a standing position, take a step forward and perform something similar to a lunge, but not a full one. Place the “back” lower limb as far back as possible and turn the foot so that the toes are at an angle of 45 degrees relative to the leg. Arms up with elbows fully extended, gaze directed forward. Tighten your stomach (its muscular frame) as much as possible and hold for 30 – 50 seconds. Breathing does not stop.

Take a knee-elbow position, raise one leg up, leaving it bent at the knee joint. The head is raised, the back is straight, the gaze is directed forward. Tighten your abdominal muscles and hold for 30–60 seconds without stopping your breathing. Then do the exercise for the other lower limb.

Without changing the starting position, pull one leg up with your knee to your chin or chest, lower your head down, arch your back (“cat”) and hold in tension for 30-50 seconds.

Men can and should combine these exercises with cardio and strength training. It is noteworthy that static exercises can be included in daily training, but all others - 2-3 times a week.
Watch this video about the most effective abdominal exercises for men:

There are a number of tips from experts that will help speed up the process of developing six-pack abs in men and women.

Diet is required

If fried, sweet and starchy foods are not excluded from a person’s diet, then even hyperintensive training will be absolutely useless. Every person has abs, but they are hidden by a layer of fat. Therefore, it is simply unrealistic to achieve the desired result without a diet.

You will need to give up any junk food, alcoholic and sweet carbonated drinks. It is worth including in the menu a lot (vegetables, fruits, cereals, wholemeal baked goods), proteins (lean and fish, dairy/fermented milk products) and complex carbohydrates. You can drink pure water in unlimited quantities, the same applies to other healthy drinks (herbal teas, weak coffee without sugar/cream, compotes and fruit drinks).

Cardio training cannot be ignored

Even if you pump up your abs every day and follow all the previous recommendations, it is impossible to achieve quick abs. The fact is that there are no targeted exercises that help get rid of fat in a specific place of the body - you will have to load the entire body at once so that the weight loss process proceeds quickly and comprehensively.

You should definitely do at least 2 high-quality cardio workouts per week lasting 40–60 minutes. It is important to monitor the condition of the heart during such stress - no more than 150 pulse beats per minute is allowed.

No need for many repetitions

A long time ago, instructors and coaches found out and confirmed that any abdominal exercise is performed correctly only 20 times in a row, then other muscle groups are involved in the work, which makes the exercise useless in terms of forming six-pack abdominal muscles. Even the classic “swing” of the press should not last more than 15 minutes - this is the limit even for a person prepared for stress.

If a person is a beginner, then he is allowed to do only 2-3 repetitions of the exercise, but in 2 approaches. The break between such training (properly performed) should be at least 48 hours.

You definitely need to “pump up” your back too

If you chase the dream of a six-pack on your stomach while ignoring the muscle strength of your back, then very soon problems with your spine will arise. Therefore, the training complex will definitely need to include exercises that help strengthen the muscular corset of the entire body.

Additionally, it is worth learning how to “pump” your abs again - your head should be lowered down, and your entire body should be “stretched” forward rib cage. If the exercise is performed incorrectly, then the very next day after training the person will have severe neck pain (not the stomach!), chronic osteochondrosis may worsen and even displacement of the vertebrae may occur.

Many girls work out furiously, literally torturing themselves in order to achieve the coveted six-pack on their stomach. In fact, their presence in large quantities is not at all an indicator of absolute health. The fact is that systematic fat burning, excessive physical activity, and overly strengthened abdominal and back muscles can ultimately lead to problems in the reproductive system.

And even if such an athlete succeeds in getting pregnant, she can forget about natural childbirth, or prepare for numerous internal and external ruptures.

Cubes on the stomach - the process of their formation is not quick. If you follow all the recommendations of experts and carry out training correctly, you will be able to achieve your goal in a month or a little more (depending on the “source material”). It is important not to overdo it and maintain health, and not just acquire a beautiful abdominal contour.

Many of us dream of having perfect figure, to be beautiful and fit, to “show off” the six-pack on your stomach. Every day we go to the mirror, look at our fat folds and think: “Tomorrow I’ll start. Tomorrow I’ll stop eating after 6.” Often these remain just promises. And when we see a beautiful and slender girl on the beach, we try to justify ourselves: “She has rich parents, a lot of time and money for a gym and a personal trainer.”
It's time to change something. You need to take your will into your fist and devote yourself to appearance just 20 minutes a day, without turning to trainers for help. Because everyone has everything they need to get beautiful abs. You just need to follow the following instructions step by step.
Stage 1. Removing belly fat
To start fighting for cubes, you need to remove the fat layer and burn excess fat.
You should consume 2 liters of water per day. This not only removes fats from the body, but also reduces the feeling of hunger.
After every 3 hours, you need to have a snack so that your metabolism works like clockwork and burns fat.
You should also avoid beer and sweets from the store. You can get by just fine with dried fruits, honey and nuts. Sometimes you can enjoy homemade cakes.
Eliminate refined foods such as sugar, white flour bread and white rice. But make it a habit to eat vegetables and cereals. This will improve digestion and remove fats.
Stage 2. Create a success diary
In order to have six-pack belly fat in the near future, you need to keep a diary of successes and failures. Of course, it won’t pump up your abs, but it will show how close your dream is. Here you need to write down how many exercises you did per day, how many sweets you ate, etc. In this way you can control yourself.
Stage 3. We carry out physical exercise
Like at home? Diets alone will not help here. There are specific exercises that you need to do regularly.
The muscles of the lower, middle and upper press. They must be trained in this order.
To warm up the muscles, a warm-up is necessary. You should stretch all the muscles with the following exercises: turning your head, turning your torso, swinging your arms and legs.
Let's start with lower press. The most effective exercise is “folding”. You need to lie on your back and at the same time raise your legs and torso, trying to reach your knees with your lips. In the future, you can put a small load on your feet to weigh it down. As you inhale, you should rise, and as you exit, return to the starting position. This exercise performed in two sets of 25 times.
We pump up the average press. Here they train It is the training of these muscles that allows you to pump up the six-pack on your stomach, as it forms a special abdominal corset. We lie on our backs, bend our legs and try to touch our left knee with our right elbow, and our right knee with our left. The exercise is performed in two sets of 30 times.
Turn, lie down on your back, and bent legs put it on the floor. Upper part The body must be lifted, trying to reach the knees. The lower back must be left on the floor. The exercises are performed in two sets of 50 times.
Girls get cubes on their stomachs after regular exercise. In addition to the main ones, you can offer the “Bicycle” exercise. You need to lie on the floor and, with your legs raised, make movements similar to riding a bicycle.

Squats, as well as the use of a bar and dumbbells, can help pump up your abs. You also need to periodically tense your abdominal muscles throughout the day, especially while sitting in public transport or at the computer.
To pump up your abdominal muscles, you just need to exercise regularly and carefully and eat right. And then you won’t have to spend a lot of time and money on gyms.

Instructions

Do a set of physical exercises for your abs regularly. Start doing it daily, and then move on to a regimen of 3-4 times a week. For greater comfort, you can download programs of various athletes on the Internet or buy a disk and do the exercises in the company of a trainer on TV. Each exercise is performed 30 times in three approaches.

Straight crunches. IP: lying on your back on the floor or mat, legs bent at the knees, arms bent at the elbows behind the head. Raise your torso off the floor as much as possible without lifting your lower back off the floor.

Side crunches. I.p. similar to the previous one. Bend one leg at the knee and, raising your torso, bring your elbow on the other side as close as possible to your knee (right elbow - left knee and vice versa). Many people are afraid to do exercises for the oblique muscles because of the increase in waist size, but, in fact, these muscles contribute to the formation muscle corset, so doing this exercise is necessary.

Leg raises. IP: lying on your back, feet on the floor, hands behind your head. Raise your legs at an angle of 45°, hold for a few seconds, lower. In a more complicated version, the second leg is also suspended, rather than standing on the ground. There is another variation of this exercise whereby raising your legs 90 degrees to the floor, you lift your buttocks off the floor. It turns out something like a school “birch tree”. These two exercises are aimed at building the muscles of the lower abs.

Do aerobic exercise, which includes running and swimming. The fact is that genetically the abdominal muscles are hidden under a layer of fat. This is intended by nature so that nothing threatens the baby in the mother’s belly. Thus, in order to see the cubes, it is necessary to remove this fat layer. If you do not combine them with exercises, then visually the stomach may appear even thicker, because... the muscles will develop internally, pushing the fat forward.

Eat right. No amount of exercise will help if you eat a bucket of ice cream or a huge piece of cake before bed. Carbohydrates in the body are quickly converted into fats, which are not an easy task to remove. Drink plenty of fluids, replace sugar with protein foods and positive changes in your abs will not keep you waiting.

Video on the topic

Related article

Sources:

how to build six-pack in one week

Looking as attractive as possible is a completely normal desire of the fair sex. A good figure is of no small importance in this matter, in particular slim stomach. To achieve this, you will have to work hard on your abs.

There is a misconception that strength training, in particular working out the abdominal muscles, is the lot of the stronger sex. However, this is not at all true. pumped up abdominal Press will make the stomach more toned and remove excess fat deposits, and regular training of this muscle group will increase blood supply to the digestive and pelvic organs. All this can significantly improve your health.
Strong elastic abdominal muscles form a kind of corset on a woman’s reproductive organs. During pregnancy, trained muscles will not stretch much under the weight of the growing fetus and, as a result, stretch marks will not appear on the skin, which will then be problematic to get rid of. With natural good press would also be useful. Of course, it does not relieve pain, but in general it will help labor. To all other, flat tummy- it’s also simply beautiful and very seductive.
To find out if you have any contraindications to abdominal muscle training, contact your gynecologist and ask him to do an ultrasound examination.

How to pump up the press correctly
It’s not at all difficult to start training; the difficulty is not to quit halfway through, but to make it a regular, healthy habit. In order for you to become the owner of a flat toned abdomen During classes you must follow a number of rules.
You can exercise both before and after meals. You shouldn't starve yourself. You can safely have a snack 1-2 hours before class. To do this, it is better to use foods rich in protein. If you want to lose belly fat as quickly as possible, before strength training do cardio on your abs - stand on treadmill or just walk briskly for 15-20 minutes.
You should not perform abdominal exercises during your menstrual periods. During this period, the woman’s body is weakened, and the load on the abdominal muscles can lead to stagnation of blood in the pelvic area.
Properly distribute the load during sports. Proper distribution of forces is half the success. To be sure that the necessary muscle groups are working, stop for a couple of seconds at the peak of the exercise, and then slowly return to the original position. If you feel a slight burning sensation, it means you are doing the exercise correctly.
In order for your workouts to become regular, analyze your daily routine and choose free time that you can devote to exercise every day without compromising other activities.

Don't demand more from yourself than you can handle. You should not “pump” your abs too much and try to perform more exercises or approaches than are available to you at this stage.
Abdominal exercises must be performed smoothly, without jerking, and at the same time monitor correct breathing. When you inhale, you should raise your body, and when you exhale, lower it. No need to hold your breath! Muscles need an influx of oxygen to function properly.
Meanwhile, to achieve results you don’t need to pump up your abs every day. Muscles need time to recover after training. If you go to the gym with enviable regularity, you don't need to load your abdominal muscles every workout. Otherwise, you will overload them, which is why your waist can treacherously expand in volume due to increased muscle mass.
Don't be afraid to pump up your abs. You won’t have the pronounced six-pack that confuses many girls. This requires not only intense stress on the abs, but also certain medications based on the male hormone. Believe me simple exercises pumping up your abdominal muscles will not be able to transform your figure into that of a bodybuilder.

Do you want to know how to pump up your abs to six-pack abs at home or in gym? Then read and apply our tips to pump up your abdominal muscles and make them sculpted.

Below you will find not the secrets of getting six-pack abs, but the real rules for training your abdominal muscles. These are proven tips on nutrition and training, thanks to which you can achieve results and finally pump up those treasured abs.

Let’s immediately decide that it doesn’t matter where you train, at home or in the gym. It makes no difference where you practice. The main thing is what you do and how in order to pump up your abs. If you are looking secret exercise for abs or supplements, then immediately leave this matter in the past. With the wrong approach, there is nothing to do with training, even the most effective exercise will not give results. But supplements will only be effective for a while, but we want to look good all year round.

What should you do to pump up your abs?

The secret of how to pump up your abs to six-pack abs is not in exercises, exercise machines or miracle pills, but in proper nutrition which will help remove excess belly fat.

The main secret of getting relief press, which many people and even trainers ignore, is proper nutrition.

The main rule to remember:

Abs are made in the kitchen, not the gym.

You can practice on your own all the time the best program abdominal workouts, but if your diet does not allow you to burn excess fat, then your cubes will not be able to appear on your stomach. That is, they are already there, perhaps not as prominent as they can become after training, but they are there and hidden under a layer of fat that we have to remove.

Read in more detail to understand what needs to be done. There you will also find nutritional recommendations.

Your success in getting a six-pack is actually 90% dependent on your diet.

You can work your abs hard and they will be very strong, but almost invisible under the layer of belly fat. Instead of looking for the next miracle program or supplement, focus on the principles of proper nutrition. Well, you can’t do without the right training system either, so read our tips and put them into practice.

6 rules for pumping up abs on your stomach

1. Eat enough protein

Protein will help build lean muscle mass and burn excess subcutaneous fat, including on the stomach. Of all the macronutrients (protein, carbohydrates, and fats), protein has the highest thermogenic effect, that is, it helps burn fat best of all. In addition, the process of losing fat mass is accompanied by the consumption of a small amount of calories, which can lead to loss of muscle mass, which we do not need. And it’s protein that will help preserve muscles.

Consume 1 to 2 grams of protein per kilogram of body weight per day.

That is, with a weight of 80 kg, you need to consume about 150 grams of protein with food.

This is the main supplement you need to take if you want to see six pack belly fat. All professional athletes and competitive bodybuilders eat high protein foods and have better physiques! This applies not only to men, but also to women. We are all humans with the same DNA and muscle fibers, we all need protein to live a full life and also to burn fat!

Sources of protein can be ordinary foods: eggs, meat, fish, cottage cheese, legumes. You can also resort to supplements that can supplement your daily protein intake.

2. Consume Carbs Post-Workout

Many people mistakenly believe that carbohydrates are bad and that they make you fat. This is definitely a myth that needs to be busted!

Of course, eating too much of anything (even protein) can add weight, but natural sources of carbohydrates like buckwheat, rice and oatmeal are actually absolutely beneficial for your abs, especially when consumed after a workout. When do you eat carbohydrates after physical activity, when all glycogen stores are used up, they have little chance of being stored as fat.

Try eating moderate amounts of carbohydrates and vegetables along with other foods. This ensures that your body gets the vitamins, antioxidants, minerals and fiber it needs to function and stay healthy.
3. Eat healthy fats

“Polyunsaturated fats must be present in the diet. They help fight excess weight more effectively.”

We found out above that in order to see abs on your stomach, you need to get rid of excess subcutaneous fat. And here it is important to understand that fat deposits accumulate more due to the consumption of large amounts of calories in general and excess carbohydrates in particular. That is, we don’t get fat because we eat a lot. fatty foods, but because we eat a lot of carbohydrates.

Moreover, consuming the right fats (mostly plant-based) helps speed up the weight loss process. Include healthy fats in your diet from the following foods:

nuts

peanut butter

olive oil

fish fat

Dietary fats from these sources will keep your insulin levels stable, which is important if your goal is to lose belly fat and reveal six-pack abs. This doesn't mean you should eat exclusively nuts and fish.

This means you don't have to be afraid to include healthy fats in your diet. Excluding fats from your diet will only negatively affect the burning of excess calories. A diet that excludes fats from the diet will definitely not help you lose weight.

The daily intake of fat in the diet should be about 20% of the total calorie content.

Combining protein products With vegetables containing fiber and slow-burning carbohydrates, you can speed up your metabolism and turn your body into a fat-burning machine 24 hours a day, 7 days a week.

The best part about all of this is that you can achieve all this without supplements, abdominal machines, or doing 100 useless crunches.

4. Proper nutrition is the key to six-pack abs

To burn fat and show six-pack belly fat, it is important to eat a balanced diet consisting of fats, proteins and carbohydrates.

Protein helps build additional muscle fibers and maintain existing muscle mass while burning calories intensely. It's arguably the most important macronutrient of all, mainly because your body, if you don't have enough calories, will burn muscle along with fat, thereby slowing down your body's metabolism.

Counting calories can be challenging, so an easy option is to eat most of your carbs after your workouts.

When you eat carbohydrates after a workout, your body quickly absorbs them, using them to restore wasted energy, promoting muscle growth, rather than storing them in fat stores. These carbohydrates also help your muscles recover quickly, giving you best result faster.

Many people believe that eating fat can make you fat, but in reality, healthy monounsaturated and polyunsaturated fats such as nuts, fish oil and olive oil will actually help you burn more fat than a low-fat diet.
Eating the right fats keeps your insulin levels stable, which helps keep you from storing extra fat in your body.

The final nutrition tip is to include enough fiber and raw vegetables at every meal. Vegetables contain tons of fiber, antioxidants, vitamins and minerals that are very important for building toned body and sculpted abs.

5. Stop doing abs.

At first glance, this is strange advice, because in order to develop a six-pack, you need to pump up your abs, but in reality this is not the case. To see sculpted abs on your stomach, you need to remove excess fat that hides the muscles underneath. And what will be more effective here is not 1000 crunches on the floor, but heavy multi-joint exercises, which consume more energy and, as a result, lead to weight loss due to fat deposits and help build additional muscle fibers, which help increase calorie expenditure.

It's stupid to waste an hour of your time on a hundred useless crunches when you can spend that hour on exercises that are more productive for burning fat.

How many times a week should you pump your abs?

In general, you should work on your abs for about 20 minutes, two or three times a week. There is no point in pumping your abs more often! Below are the best multi-joint exercises you should include in your fat loss workout routine:

Barbell Squat

Lunges with dumbbells

Barbell deadlift

Standing press

Tilts

Close grip barbell press

Pull-ups

Bench press

Push ups

6. Use intense cardio workouts to burn fat and reveal six-pack abs.

The best method for burning fat is to do long-term cardio at a slow to moderate pace. This is a suitable method of loss excess weight, however, there is much The best way. Combining interval training with abdominal muscle training will give a better effect.

During the active recovery period after interval training, perform abdominal exercises. For example, if you are doing sprint intervals on a stationary bike or treadmill, run for 30 seconds at your maximum speed.

Step off the machine and immediately perform 20 crunches on the ball. Then get back on the machine and run it again. Repeat 5-8 times.

Workout to burn fat in the gym

You can change abdominal exercises during breaks, such as twists, crunches, planks, etc.

A set of exercises for training the abdominal muscles

Conclusion

In conclusion, the key to getting six-pack abs is doing the right thing. balanced diet, performance basic exercises and intense cardio training. This is the secret of how to pump up your six-pack abs, which works when training at home and in the gym.

Abs complex for those who love them

If I haven't convinced you that you need to concentrate on proper nutrition and basic strength exercises to burn the maximum amount of fat, then here interesting complex exercises for six-pack abs at home.